Safety bar squat

Muscles worked: Quads
Quads
🔧 safety bar ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up the safety bar just below your shoulders and step underneath, positioning it across your upper back. With feet shoulder-width apart, brace your core and maintain a neutral gaze. Lower your body by bending your knees and pushing your hips backward until your thighs are parallel to the floor, then drive back up to a standing position.

Muscles Worked

Quadriceps
Secondary: Glutes, Hamstrings, Calves

Tips

Experiment with your foot angle to find what’s most comfortable. Maintain contact with the ground through your big toe, little toe, and heel. Focus on lowering your hips directly downward rather than backward. Allow your knees to track forward, ensuring they remain aligned with your feet. Maintain a neutral neck position or focus your gaze forward.

Similar exercises

High bar squat Quads · 🔧 Barbell 4/10 Lowbar squat Quads · 🔧 Barbell 4/10 Barbell squat Quads · 🔧 Barbell 4/10 Barbell overhead squat Quads · 🔧 Barbell 7/10 Barbell front squat Quads · 🔧 Barbell 5/10 Squat to stand Hamstrings, Quads · 🔧 no equipment 1/10 Barbell back box squat Quads, Hamstrings, Back · 🔧 Barbell, Squat Rack, Plyometric Box 4/10 Barbell pin squat Quads · 🔧 barbell, pins 5/10
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